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WORKOUTS > STRETCHES Once you have warmed up sufficiently and before you start lifting weights, be sure to stretch out for 5-10 minutes using these helpful guidelines: Apply gradual, steady force. Feel and hold a gentle stretch. Do not push into pain. Perform 1-2 repetitions for 30 seconds. Hamstring Stretch Tuck foot near groin with opposite leg straight. Keeping back straight, reach down toward toes, until a stretch is felt in back of thigh.   Quad Stretch Pull heel toward buttock until a stretch is felt in front of thigh.   Calf / Achilles Stretch Keeping back leg straight, with heel on the floor and toe pointed straight ahead, lean into wall until a stretch is felt in calf.   Back Extension Stretch Press chest upward into position shown, keeping hips in contact with floor. Keep low back and buttocks relaxed.   Shoulder Rotators Stretch Holding a towel, put one arm behind your back and the other behind your head. Pull upward on towel, stretching lower arm. Then pull downward on towel, stretching upper arm. Switch arms and repeat.     Chest / Pectoralis Stretch Lace fingers behind back and squeeze shoulder blades together. Slowly raise and straighten arms. Do not lean forward.   Back to Top Review fitness and health disclaimer Content By:

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